Talk about a BOOTY BLASTER.
My bottom hurts just thinking about it.
If you need to get your ass in gear, there are lots of exercises that can help you round out your assets. Combined with a little cardio, you can re-shape your buns & thighs with resistance moves that firm & burn calories.
How to Do It
A. Stand with feet shoulder-width apart and bend over from hips, keeping your back as flat as possible (core tight). Place hands on a weighted ball (or dumbbell that’s resting upright) on the ground in front of your feet. If you need to, you can elevate this starting point with a step, bench yoga block). Your hands should be aligned under your chin, but keep your chest and shoulders relaxed.
Have you played Bum Darts before?
In high school, I used to play bum darts in the student council office all the time (yup, I was that girl)! I’d gotten the idea from a Bowser & Blue sketch. It was really fun and I’d forgotten about it completely, until today. But giving it a try just now made me realize what a SICK butt workout it actually is! And so, I share it with you.
Bum Darts is for all ages. It doesn’t matter what you’re wearing (I’ve seen people play in a dress!), where you are, or what your fitness level is. If you can walk, you can play bum darts. It can also be modified to however YOU like to play. Tournament style, one on one, different levels, STAIRS, jump rope bum darts (very advanced) etc.
Players: As many as you like! You can practice on your own, or compete with friends with a scoreboard.
How to play
Not only is this game hilarious & challenging, but it’ll tighten & tone your rear while you’re laughing away. You’ll barely notice the burn during the game, but the longer you play, the more you’ll ‘feel’ it tomorrow.
Psst… if you’re grossed out, get over it! You don’t wanna know what’s already on those quarters. Mark your own special quarters if you need to. :)
See how it’s done below!
Great lower body BLAST from Women’s Health Magazine!
How to Do It
Three days a week, do two or three sets of this routine, resting for 60 seconds between each exercise. Shorten your break time (or get rid of it completely!) to increase the challenge even more.
See the breakdown, video & bonus workouts from Women’s Health, after the jump!
This is an old photo from a Halloween when I went as a workout video ‘ho’ (I’d never felt so naked in public before and of COURSE that was the year all my friends decided to go as dead people or bag heads - hadn’t been out for Halloween in years before this, and all I knew was that you were supposed to dress all sexified. I mean, I watched Mean Girls. Anyways, last year? I went as a clown.)
I think this playlist would have suited me that night.
Yesterday’s was so much fun, needed to do a part 2! This one’s a little more rap/hip-hop/reggaeton. PLUS, I’ve added a quick & dirty Thursday workout to get your heartrates soaring.
You’re welcome booty-ful. :)
Warning: NSFW. Booty songs tend to get a little dirty. And yes, they use words for women that I would smack someone for using to my face… but when you’re getting all grindy in your workout? ‘Ho’ perfection.
Get your grind on with this workout while you’re at it!
C. Jump Squats
This workout isn’t complicated, and most of you will be able to finish it in only about 10 minutes.
Directions: Do 10 Burpees, 10 pushups, 10 jump squats…. then 9 Burpees, 9 pushups, 9 jump squats… work your way down all the way to 1!
** Modify the moves as you need to.
CHALLENGE: Instead of 10, start at 15 (or 20) and work your way down to 1 (or as far as you can). You can also go all the way down to 1, then move back up the pyramid.
Shake it, smack it & move it as much as possible. Have fun!
You guys are AMAZING.
Thanks to everyone who sent in their best booty anthems! I’ll post part 2 tomorrow, but had a booty-rific day making these playlists. Literally, dancing in my seat all afternoon and can’t WAIT for my workout.
I guarantee this playlist will get you moving. It’s ASS-tastic. I’ve called it ‘Shake That’, and it has more of a dancier edge to it, plus a few funny oldies (and yes, I HAD to put Baby Got Back. C’mon! How could I not? :).
Tomorrow you’ll get ‘Smack That’ (more hip hop) and maybe a third if I get enough suggestions. Please keep sending them in! (if you don’t see yours on this page, it might be coming up tomorrow!)
Hear the playlist & watch the workout below…
See below for a ‘Transform Your Booty’ workout that you can do with this playlist. Challenge? Add walking lunges, and/or pendulum swings to the circuit.
Old pic of me squatting over a BBQ. Don’t ask. I squat everywhere.
I may have used the term ‘squat-o-holic’ here a few times. That’s because I am one. I, Chichi Kix, am addicted to squats.
I do squats at work. I squat at the store. I make my friends squat during movie credits. I pretend to do other things while I squat. I even hide my squatting from my friends & family (literally. I pretend to drop things so they don’t make fun of me).
Kidding aside, I used to dance and glutes are my favorite muscle group because they’re my strongest. But now I’m more fit than I used to be, and while I can squat my heart out, I’m not seeing the same results from basic exercises. I had to find new ways to take it up a notch to see results.
For those of you who’ve JUST gotten the hang of the basics, there’s no need to change a thing! These tips will help you get the most of of any basic move so you’ll see faster, more consistent results.
BEFORE YOU START
Make sure you’ve got ‘proper form’. Knees shouldn’t come too far past your toes and all your weight should be in the heel of your foot (not the toe). When you push upwards from a squat or a lunge, push through your heel(s) and squeeze your glutes as you come up. It helps to visualize the muscle groups you’re working when you do the exercise, keep them tight and imagine using your glutes to push you up; not your thighs or feet. (TIP from Christine Dwyer? See if you can wiggle your toes. If so, you’re doing ok!)
If that’s not the issue, try the following suggestions which you can BOOST YOUR GLUTES & make the exercises you ALREADY do more challenging.
1. Get deeper into the movement. Some people don’t realize how far they can go. Get lower than you’re used to while maintaining good form & check a mirror to see if you can go lower. For a lunge, you can lunge back further away and lower your back knee closer to the ground. Weight in the front heel!
Move of the Day: Diagonal Leg
Works your: Butt and legs!
A: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.
B: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.
Oh baby. Did it just get hot in here?
As you may know, I’ve got a serious hard on for lower body exercises. Squats are my absolute FAVORITE way to start a workout (and have done wonders for my bum bum in the process).
Today, we’re taking three way squats. Hot, right? Right?
Body Weight Squat
In a world full of choices, there are still a few moves that should be non-negotiable. Without question, squats should be #1 on that list. It’s the ideal, total body exercise that can be done just about anywhere. It’s your best friend with a shit-ton of benefits.
Simply put, if your body CAN do them, you SHOULD do them. But do them right.
The Hip Raise
This is by FAR one of my favorite exercises. It’s not complicated, low impact and easily modified to change the intensity. In short, you need to be doing this move! It’s also killer for your butt & hamstrings. Add this move now and you’ll be reaching for the short shorts in no time.